Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
PIZZA DELIVERY GAME!
All athletes will hold an abmat overhead like carrying a restaurant pizza tray. For 2:00 you will try to knock off everyone else’s “pizza.” If it gets knocked off your hand, you must step aside and do 5 up-downs to re-join the game.
Boundary will be the turf area.
Then…
3 Rounds of…
5/5 Single Arm KB Sumo Deadlift
5/5 Single Arm Russian KBS
10 Plank Transitions
10 Scap Pull Ups
Workout
Metcon (AMRAP – Reps)
EMOM x 18 MINUTES
MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)*
MIN 2 — :50 Max Reps of “BW Flow”**
MIN 3 — :50 Max Reps of Rope Climb
*1 Rep of “KB Flow” is…
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)
SA=Single Arm
**1 Rep of “BW Flow” is…
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru (R)
(Score is Reps)
**Demo video of BW flow is in coach notes**
**Distribute athletes at different stations to share kettlebells and ropes.
Finisher
Metcon (Calories)
3 SETS
1:00 Max Cals on Bike
1:00 KB Plank Taps
1:00 Alt. V-Ups
-Rest 1:00 b/t Sets-
(Score is Lowest Cals on Bike)